Workout of the day

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner or together

10 KB swings

10 KB high pull

10 DBs hammer curls

10 DBs shoulder to overhead

250M weighted farmers carry

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Non Open athletes:

Build each movement across 8 sets

8 x 8 Pendlay rows

8 x 8 Yates rows

****

5 sets

8 Chest supported rows (use a bench on top of 12" boxes)

***

3 sets

8/8 Renegade rows

8 BB bicep curls
If you are competing in the Open - please see me

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General /Specific Movement Prep (6-8 minutes)

2-3 Sets: For Quality

200m Run

1:00 Row, Increasing Intensity each set

10m Knee Hug Lunge and Twist

10m Walking Inchworm to Hollow Body Hold

10 Alternating Cossack Squats

:20 second Wall Supported Handstand Hold (Add weight shits if possible)

"Time Capsule" (5 Rounds for time)

Every 6:00 x 5 Sets

400m Run (A: 27/22 Cal Bike)

300m Row

20 Air Squats

10m Handstand Walk
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Goal: Sub 5:00 minutes / set

Stimulus: Aerobic Threshold / Gymnastics Skill Practice

RPE: 7/10

Primary Objective: Complete each working set in under 5:00 minutes

Secondary Objective : Consistency across all 5 sets

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Warm-Up: (4-6 minutes)

2:00 Cardio Choice

—

:20/:20 second Banded Front Rack Stretch

:30/:30 second Active Scorpion Stretch

20 Down Dog Toe Touches

40-60 seconds Alternating Active Pigeon Stretch

Specific Warm-Up ( 6-8 minutes)

2 Sets: For Quality

15 Double Unders or 30 Single Unders

8 Barbell Romanian Deadlifts

6 Tall Muscle Cleans

6 Strict Press

4 Hang Power Cleans

4 Push Press

Barbell Specific Primer (3-5 minutes)

2-3 Sets, Building Loads to starting weights

1 Clean Lift Off

1 Slow Pull Power Clean

3 TnG Power Cleans

Power Clean (Every 2:00 x 5 Sets
5 Tng Power Clean
Load: @ 65%+ of 1RM Power Clean

Building to a Heavy for the Day)

We are looking to start at 65% of our 1RM Power Clean today and build to a new 5RM. This was a re-test from Week 2 of our cycle and will be a great indicator of how far our barbell cycling and efficiency has come.

"Hunting Trip" (Time)

3 Rounds For Time

60 Double Unders (A:120 singles)

15 Deadlifts

12 Hang Power Cleans

9 Shoulder to Overhead

Barbell Load: (Rx135/95, S 115/75)
Goal Time Domain: 6-9 minutes

Time Cap: 10 minutes

Primary Objective: Barbell Cycling Efficiency and Movement Mechanics.

Secondary Objective: Consistent pacing each round with the goal of maintaining close to 2 minutes per round.

Stimulus: Barbell Cycling Efficiency

RPE: 9/10

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner or together:

Seated on a box: Complete with right arm - then repeat with left arm

8 DB Single arm hammer curl

8 DB Single arm shoulder to overhead

8 DB Single arm clean to overhead

200M DB Single arm overhead carry

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Warm-Up: (8-10 minutes)

2-3 Sets, For Quality

1:00 Cardio Choice

5/5 World’s Greatest Stretch

6 /6 Half Kneeling KB Windmi ll

6/6 Single Arm Ring Row s

10 Ring V-Out s

Specific Warm-Up (4-6 minutes)

2 Sets: For Quality

6 False Grip Ring Row

6 Bar Kip Swings

10 second Tuck L-Hang

4 Burpees + 4 Box Jump Overs

8/6 Calorie Bike

–

Gymnastics Skill / Volume (8 Rounds for reps)

8:00 EMOM

3-5 Ring Muscle-Ups
Level 3: as prescribed

Level 2: 5 Strict Pull-Ups + 5 Strict Ring Dips

Level 1: 5-7 Ring Rows + 5-7 Push-Ups

"Live Ammo" (3 Rounds for calories)

12:00 EMOM

minute 1: 10 Burpee Box Jump Overs

minute 2: 15 Toe to Bar

minute 3: Max Calories

minute 4: Rest

Box: (Rx24/20, S 20/16″)

Score = Total Sum Calories
-

Goal: Complete Row or Ski 24/18 + Cals or Bike 18/13+ Cals

Primary Objective: Finish with a strong cal Sprint on each round

Secondary Objective : Complete each set of Burpee Box Jump Overs in under 45 seconds.

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch